Monday
For time
10 power cleans 70/50
20 toes to bar
30 wall balls 9/6
40 box jump overs
30 wall balls
20 toes to bar
10 power cleans 70/50
Tuesday
HEAVY DAY
Back squat
A: 3RM
B: E2MOMx5 3BS @90%
Wednesday
SKILL DAY
21 minute EMOM
Minute 1: 20 seconds max HSPU or Wall walk
Minute 2: 20 seconds max V-Ups fixed set
Minute 3: 20 seconds max Machine
Thursday
Teams of 2
20 minute AMRAP
2-4-6-8-10-12-
Deadlift 100/70
Chest to bar pull ups
Both row 10/8 cal after each round
Friday
5 rounds for time
15 hang power cleans 52.5/35
30 ring push ups
Saturday
Teams of 2
3 rounds for time
50 thruster 42,5/30
50 barfees
50/40 cal assault bike
Sunday
Incline bench press 4x8 (RIR2)
+2,5kg on last week (so 1,25 each side)
Matador dip 3x10 (if possible add weight/reduce band or +2 reps)
Ring row 3x max reps (feet on bench)
Cable tricep extension 3x20 (add reps or weight from last week)
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Get started with the trial
Lets be honest, CrossFit can seem a little bit intimidating at first. But don’t let that stop you from trying it! You will find that we are actually really nice people who like having fun while working out.